How Rick Will Burn Fat at Home
Meet my friend Rick, who will be burning fat at home for the next 30 days to jump start his weight loss journey. I’m really excited for him.
He’s the kind of guy that likes to have something to do just about every day, so I laid out some fast workouts he can do pretty quick at home. You can even follow along and do them as well. After all, beach season is quickly approaching.
Rick wants to jump start his fat loss so he can get some momentum going. You probably know that a great start will get you motivated and keep you in the game. So, the first thing you need to do is:
Figure Out a Nutrition Plan
This is where it gets tricky. There are so many great programs out there that work for different people. I’m an intermittent fasting guy myself. I typically fast once (sometimes twice) a week for 20-24 hours. That is what works for me. But that may not be ideal for you.
Either way, you need to figure out a plan you can stick with for life, so you don’t set yourself up for failure. I like plans that don’t force you to count calories, but if you’re into counting calories, I suggest using www.fitday.com or some other site where you can log your calories easily.
If you’re feeling really crazy, you can do calorie cycling… something like this:
Workout Days – Bodyweight in lbs x 12 = Total calories/day
Active Days – Bodyweight in lb x 11 = Total calories/day
Rest Days – Bodyweight in lbs x 10 – Total calories/day
So, I’m 189 lbs. My schedule would look like this
Workout Days – 189 X 12 = 2,268 calories
Active Days (days I am active, but no workout) – 189 X 11 = 2,079 calories
Rest Days (no activity – usually Sundays) – 189 X 10 = 1,890 calories
But that’s just an example. I don’t count calories. I’m too lazy 
You can try this one if you have no idea where to start:
Eat whole, natural foods 90% of the time – this alone will reduce your calorie intake.
The Fat Burning Workouts
Rick will be performing metabolic resistance training workouts because they work. They give you the best bang for your buck as far as time invested. Like I said, he likes to do a little something each day, so he has his “main workouts” along with his off-day activity. You can use his workout, or you can use it as a template and create your own based on your fitness level.
I adjusted his workout so that he can work out at home. Who says you can’t burn fat at home? By the way, my favorite is Thursday’s workout. You need to at least try that one and let me know how it goes in the comments section.
Rick’s Workout Schedule
Mon - Super 6 Bootcamp from the MRT Bootcamp Manual – page 35
Sub the SB Plank with the regular Plank
Sub the Band Pulls for the Stickup
Tue – Quick workout
Do the following circuit 4 times:
1) Bodyweight Squats (15)
2) Pushups (15)
3) KB Swings (30)
Wed- Bodyweight Cardio – Page 43 of the TT MRT Manual
Sub the Feet on SB Pushups for Decline Pushups
Thur – Quick Workout
Do the following circuit as many times as possible in 10 minutes:
1) Pushups (10)
2) Run in Place (30 secs)
3) KB Swings (20)
4) Run in Place (30 secs)
5) Cross Body Mountain Climbers (10/side)
6) Run in Place (30 secs)
Fri - Full Body Countdown – Page 51 of the TT MRT Manual
Replace the DB Row with Chinups
Sat – Do the following circuit 3 times:
Jumping Jacks (20)
Prisoner Lunge (Alternating) – 8/leg
Close-Grip Pushups (15)
Total Body Extensions (20)
Sun – Rest
Total Body Extension? What is That?
A Total Body Extension is an excellent way to get the heart pumping without the impact on the joints. It’s like a jump squat without the jump. You bring your hands behind you while performing a partial squat, and then extend your arms above your head at a relatively fast pace. Standing on your toes at the end is optional. It looks like this:
Minimum equipment – maximum results. That’s what I’m talking about. Good times, too. I really like Thursday’s workout. It’s a fun way to measure your conditioning progress watch yourself beat records. So be sure to time yourself and see how many rounds/reps you can get in the 10 minutes and try to improve that each week.
Let’s Do This Fat Loss Workout Together
Alright, let’s do this thing together. Even if you don’t want to work out 6 days a week, you can still follow Rick and get ready for that beach trip you have coming up. Combine a couple of the quick workouts into one big one.
In the meantime, give Rick your support and let him know that only the world is watching and no one else. Wait, that’s a lot of pressure. Forget I said that. Tell him that he has your support and only the thousands of people that will see this will be able to see if he fails or prevails. Wait, that’s not very supportive. This is getting complicated. Just tell Rick, “you can do this!”… yeah, keep it simple.
Let me know how Thursday’s workout goes – and you can use a dumbbell instead of a kettlebell. Like this (see below)….
Let’s do this,
Mikey, CTT
Shamefully, I can’t do the latter because I get lost too easily. I’ve been known to get lost in parking lots. I once took 30 minutes to leave after visiting a friend in the hospital. 10 minutes was dedicated to finding my car and the other 20 minutes was spent driving in the lot itself.
